GLP-1 Guide · Nutrition
What to Eat on a GLP-1 and What to Limit
A lower appetite means each meal matters more. Start with protein and fiber, choose foods that feel good to eat, and learn which foods make side effects harder to manage.
How GLP-1s Affect Eating
On a GLP-1 medication, food stays in your stomach for longer. That is why some foods, especially spicy and high-fat ones, are more likely to trigger digestive discomfort.
These medications also lower your appetite, so you naturally eat less. Your body still needs a full range of nutrients, though. The goal is to make every meal count while your portions get smaller.
Choose More Often
Nutrient-dense foods work best when your appetite is lower. Build meals around:
- Fruits and vegetables — Leafy greens, apples, tomatoes
- Lean protein — Fish, chicken, tofu, beans
- Whole grains — Oats, quinoa, farro
Go Easy at First
These foods can make nausea, reflux or fullness worse for some people. Your triggers are personal. Notice what does and does not work for you.
- Added sugar — Juice, soda, candy, desserts
- Refined carbohydrates — White bread, crackers, white rice
- Processed foods — Packaged snacks
- High-fat foods — Pizza, fried chicken
- Spicy foods — Hot sauce, hot peppers
Two Nutrients to Prioritize
Keep protein and fiber front and center. Both help you feel full for longer and keep blood sugar steadier.
Protein
Helps your body lose fat rather than muscle while you lose weight.
Fiber
Helps ease the constipation that GLP-1 medications can cause.
Give It Time, and Get Support
Adjusting to a new medication while changing how you eat can feel like a lot. You do not have to do it alone, and it usually takes some time and experimentation.
- Work with a registered dietitian to build an eating plan around your needs.
- Connect with other people on GLP-1s to swap recipes and ideas.
- Lean on friends and family, and try new meals together.
Lifesum - Nutrition & Healthy Eating Tracker
Lifesum is a nutrition and healthy-eating app designed to help you better understand your eating habits and make healthier food choices. You can use Lifesum to track meals, monitor protein and other nutrients, explore recipes and meal plans, and build healthy habits such as drinking more water and eating more fruits and vegetables. The app also offers tools for tracking exercise and can connect with certain wearable devices.
You can Download the app here.
How it can help: Use Lifesum as a convenient way to become more aware of your daily nutrition, identify eating patterns, and stay consistent with healthy habits while working toward your personal goals.
MyFitnessPal - Food, Nutrition & Fitness Tracker
MyFitnessPal is a food, nutrition, and fitness tracking platform that can help you monitor calories, protein, carbohydrates, fats, micronutrients, water intake, exercise, and weight. You can log foods and meals, save recipes, track workouts, and monitor your progress over time. MyFitnessPal also offers tools such as barcode scanning and meal scanning for faster food logging, with additional features available through its Premium plans.
You can Download the app here.
How it can help: Use MyFitnessPal to keep a record of what you eat and your physical activity, helping you better understand your nutrition and stay accountable to your personal goals. Users can also customize nutrition goals, including protein, carbohydrate, and fat targets.
See if a GLP-1 plan is right for you
Complete a private online intake. A licensed provider will review your health history and decide whether treatment is appropriate.
Check Your EligibilitySources
This page is for general education and is not medical advice. Individual needs vary. Talk with your MaxLife provider, doctor or a registered dietitian before making major changes to your diet or medication.